GAME PLAN

Team NC Endurance!!  

Foothill Community College Track
Wednesday, Oct-29, 5:30pm to 7:00pm.

Intermediate Distance Workouts

4x600m with 3min rest b/t reps

5min rest after final 600m interval

1x400m, 1x300m, 1x200m with 90sec rest b/t reps

Long Distance Workouts

4x800m with 3min rest b/t reps

5min rest after final 800m interval

1x400m, 1x300m, 1x200m with 90sec rest b/t reps

Workout Details:  Run 600m or 800m, rest 3min, run 600m/800m, rest 3min, run 600m/800m, rest 3min, run 600m/800m, rest 5min, run 400m, rest 90sec, run 300m, rest 90sec, run 200m, DONE!!

Workout Pacing

Current Mile PR Time	800m target	800m target (per 100m)	600m target	600m target (per 100m)	400m, 300m, 200m Pace Target (sec/100m
5:00	2:46:34	0:20:49	2:08:39	0:21:27	0:19
5:15	2:55:01	0:21:53	2:14:59	0:22:30	0:20
5:30	3:03:28	0:22:56	2:21:42	0:23:37	0:21
5:45	3:11:25	0:23:56	2:28:03	0:24:40	0:22
6:00	3:19:53	0:24:59	2:34:23	0:25:44	0:23
6:15	3:28:20	0:26:02	2:41:06	0:26:51	0:24
6:30	3:36:47	0:27:06	2:47:26	0:27:54	0:25
6:45	3:44:44	0:28:06	2:53:46	0:28:58	0:26
7:00	3:53:11	0:29:09	3:00:07	0:30:01	0:27
7:15	4:01:38	0:30:12	3:06:49	0:31:08	0:28
7:30	4:10:06	0:31:16	3:13:10	0:32:12	0:29
7:45	4:18:33	0:32:19	3:19:30	0:33:15	0:30
8:00	4:26:30	0:33:19	3:25:51	0:34:18	0:31
8:15	4:34:57	0:34:22	3:32:33	0:35:26	0:32
8:30	4:43:24	0:35:26	3:38:54	0:36:29	0:33
8:45	4:51:51	0:36:29	3:45:14	0:37:32	0:34
9:00	4:59:49	0:37:29	3:51:34	0:38:36	0:35
10:00	5:33:08	0:41:38	4:17:18	0:42:53	0:39
11:00	6:06:26	0:45:48	4:43:02	0:47:10	0:43
12:00	6:39:45	0:49:58	5:08:46	0:51:28	0:47

OOPSY DAISY

Foothill Community College Track

Monday, Oct-27, 5:30pm to 7:00pm

Intermediate Workouts

1200m warm-up

4x80m stride outs (at 75, 80, 85, & 90%)

Main Set:

3x (8x100m)  

20sec rest b/t reps

4min rest b/t sets

Long Distance Workouts

1600m warm-up

4x80m stride outs (at 75, 80, 85, & 90%)

Main Set:

3x (10x100m)  

20sec rest b/t reps

4min rest b/t sets

Workout Details:  Control your opening round pacing.  Hit the targeted time based on your current mile max effort time.  This workout is a mental grind that will test your mental stability.  Expect the wheels to start falling off after get into that 3rd round.  Help your running partner(s) stay focused. 

Workout Pacing

Current Mile PR Time	100m Pace Target (sec)
5:00	0:19
5:15	0:20
5:30	0:21
5:45	0:22
6:00	0:23
6:15	0:24
6:30	0:25
6:45	0:26
7:00	0:27
7:15	0:28
7:30	0:29
7:45	0:30
8:00	0:31
8:15	0:32
8:30	0:33
8:45	0:34
9:00	0:35
10:00	0:39
11:00	0:43
12:00	0:47

WE'RE NOT DUSTING CROPS

Jill has been the NC Endurance Athlete Of The
 Month for July, August, September, AND OCTOBER!!
I'm so grateful and appreciative for your happiness,
enthusiasm, and commitment to get better.

Foothill Community College Track
Saturday, Oct-25, 9:00am-10:30am

Intermediate Distance Workout

3x800m w/ 45sec rest b/t reps

3x400m w/ 30sec rest b/t reps

3x200m w/ 15sec rest b/t reps

3 min rest b/t sets

Long Distance Workout

3x800m w/ 45sec rest b/t reps

3x400m w/ 30sec rest b/t reps

3x300m w/ 20sec rest b/t reps

3x200m w/ 10sec rest b/t reps

3min rest b/t sets

Workout Details:  The tempo for each interval is the same.  Use the below pace chart to find the targeted interval tempo.  The pacing for this workout might look a little slow but the volume will stack and those short distances will start looking long.  If you are aerobically efficient then you should have zero issues with this easy workout.  :)

Workout Pacing:

Current Mile PR Time	800m target	400m target	300m target	200m target	Pace/100m        (All intervals)
5:00	02:56	01:28	01:06	00:44	00:22
5:15	03:04	01:32	01:09	00:46	00:23
5:30	03:13	01:36	01:12	00:48	00:24
5:45	03:22	01:41	01:16	00:50	00:25
6:00	03:30	01:45	01:19	00:53	00:26
6:15	03:39	01:50	01:22	00:55	00:27
6:30	03:48	01:54	01:25	00:57	00:28
6:45	03:57	01:58	01:29	00:59	00:30
7:00	04:06	02:03	01:32	01:01	00:31
7:15	04:14	02:07	01:35	01:04	00:32
7:30	04:23	02:12	01:39	01:06	00:33
7:45	04:32	02:16	01:42	01:08	00:34
8:00	04:40	02:20	01:45	01:10	00:35
8:15	04:49	02:25	01:49	01:12	00:36
8:30	04:58	02:29	01:52	01:14	00:37
8:45	05:07	02:33	01:55	01:17	00:38
9:00	05:16	02:38	01:58	01:19	00:39
10:00	05:51	02:55	02:11	01:28	00:44
11:00	06:26	03:13	02:25	01:36	00:48
12:00	07:01	03:30	02:38	01:45	00:53